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  6. Yardlong bean (Asparagus bean) raw vs. Romano cheese

Yardlong bean (Asparagus bean) raw vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between yardlong bean (Asparagus bean) raw and romano cheese?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Romano cheese's daily need coverage for calcium is 101% more.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Romano cheese has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Cheese, romano types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +179.1%
Contains more CopperCopper +60%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +925%
Contains more CalciumCalcium +2028%
Contains more IronIron +63.8%
Contains more ZincZinc +597.3%
Contains more PhosphorusPhosphorus +1188.1%
Contains more SeleniumSelenium +866.7%
~equal in Magnesium ~41mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +432.5%
Contains more FolateFolate +785.7%
Contains more Vitamin AVitamin A +123.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +670.9%
Contains more Vitamin B6Vitamin B6 +254.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Romano cheese DV% diff.
Calcium 50mg 1064mg 101%
Phosphorus 59mg 760mg 100%
Saturated fat 0.105g 17.115g 77%
Sodium 4mg 1433mg 62%
Protein 2.8g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.4g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 1.5µg 14.5µg 24%
Vitamin C 18.8mg 0mg 21%
Zinc 0.37mg 2.58mg 20%
Monounsaturated fat 0.036g 7.838g 20%
Vitamin B2 0.11mg 0.37mg 20%
Calories 47kcal 387kcal 17%
Folate 62µg 7µg 14%
Manganese 0.205mg 0.02mg 8%
Vitamin B5 0.055mg 0.424mg 7%
Vitamin A 43µg 96µg 6%
Vitamin B1 0.107mg 0.037mg 6%
Potassium 240mg 86mg 5%
Vitamin B6 0.024mg 0.085mg 5%
Iron 0.47mg 0.77mg 4%
Polyunsaturated fat 0.169g 0.593g 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Copper 0.048mg 0.03mg 2%
Carbs 8.35g 3.63g 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.41mg 0.077mg 2%
Vitamin E 0.23mg 2%
Magnesium 44mg 41mg 1%
Net carbs 8.35g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.032mg 0.429mg 0%
Threonine 0.104mg 1.171mg 0%
Isoleucine 0.15mg 1.685mg 0%
Leucine 0.2mg 3.071mg 0%
Lysine 0.184mg 2.941mg 0%
Methionine 0.04mg 0.852mg 0%
Phenylalanine 0.154mg 1.71mg 0%
Valine 0.162mg 2.183mg 0%
Histidine 0.09mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +130%
Contains more WaterWater +184.2%
Contains more ProteinProtein +1035.7%
Contains more FatsFats +6635%
Contains more OtherOther +1020%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +21672.2%
Contains more Poly. FatPolyunsaturated fat +250.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.